Comparing Nutrients in 14 ounces Maitake Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Maitake Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	7.6% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	4.05% 2.94g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 6.9g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42% 294mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Maitake Mushrooms vs Boiled Broccoli:

• Raw Maitake Mushrooms have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 11.9 times more Vitamin B3 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.3 times more Vitamin B5, 3.6 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Boiled Broccoli:

• Raw Maitake Mushrooms have 4.1 times more Copper, 1.4 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 40 times more Calcium, 2.2 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 1.4 times more Potassium and 41 times more Sodium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Maitake Mushrooms have 1.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and more Fructose than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Maitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.